Andrew Wens
Metamorphosis Mentorship
Suggested Practices

Body Journal - 30 days:


This is an in depth observation of your body and daily patterns. Keep either a little notebook with you or record voice notes and transcribe them at the end of the day. You'll want to have it all in writing, so whatever is most efficient for you.


Tune in with your body hourly, beginning as soon as you wake up. Each check-in should just take a couple minutes.


First you'll do an inward scan of your whole physical state of being. Take note of sensations such as:



  • energy level
  • appetite
  • areas of pain/tension/discomfort or ease and relaxation
  • temperature - areas of excess heat or cold
  • areas of excess moisture or dryness
  • visceral sense of emotions (ex: chest feels heavy or bubbly, fluttering in solar plexus, constriction in throat, etc)
  • libido
  • posture
  • breathing
  • digestion
  • cravings

Then you'll do an outward scan of external and behavioral stimuli such as:


  • what time you fell asleep and woke up, how many hours you slept and how well you slept (did you wake up in the night and if so, what time was it and for how long? what were the tones of your dreams, etc)
  • what you've ingested (includes alcohol, tobacco, drugs, supplements, water...literally anything you've put in your body)
  • what environment you're in (weather, allergens, air quality, lighting, sounds, smells, people, travel, etc)
  • social interactions
  • exercise
  • sexual activity
  • meditation
  • time spent online staring at a screen
  • finances
  • sunlight exposure
  • the clothes and shoes you're wearing
  • state of the world

Mirror Work

Meet yourself in the mirror. Allow whatever arises to be and make space for it. Approach this with a state of openness and curiosity. Be kind with yourself, inviting in all the parts no matter how much judgement or shame you feel around them. Use discomfort and shame as a gateway to meet yourself on a deeper level.


Tantra

Explore the works of Mantak Chia and other Taoist masters.


Inner Critic/Punisher

Keep a sharp eye on this intruder. This is not you. Name them. Tell them to fuck off and leave your space. Notice all the ways they will try to sneak back in. Keep shining a light on them and hold your ground. Be your own protector.




Nutritional Recommendations
Food Elimination (30 days)

  • Caffeine (organic cacao in moderation is ok)
  • Sugar - A litte raw honey or molasses is ok
  • Synthetic ingredients/chemicals of any kind including skincare and toothpaste
  • Processed and GMO Foods
  • Dairy - organic butter and ghee are ok, good for high heat cooking
  • Seed oils - the best oils are extra virgin, cold-pressed such as olive, avocado or coconut (coconut oil is good for high heat cooking , the others are best raw)
  • Soy
  • Wheat gluten
  • Iodized salt (stick with sea salt)

Food Suggestions

  • Quality proteins (grass fed/organic meat and eggs from reliable farmers)
  • Organic vegetables (steamed is best for nutrients - use good water and drink the water from the steamed veggies)
  • Root vegetables (beets, sweet potato, yams, etc)
  • Dark leafy greens (spinach, chard, beet greens, etc)
  • Bitters (wild lettuce, dandelion greens, etc)
  • Purple and black foods for kidneys (black sesame seeds, miso, figs, blueberries, plums, black beans, etc)
  • Seaweed
  • Celery
  • Parsley
  • Cilantro
  • Bone broth
  • Meat stew
  • Buckwheat (bread, pasta, etc)
  • Mung beans
  • Kidney beans
  • Aduki beans
  • Millet
  • Amaranth
  • Fermented foods
  • Local, seasonal fruits
  • Chlorella
  • Ume Su (Japenese plum vinegar)
  • Tamari (only organic - no GMO)

  • Overall think fresh, whole foods that are local and in season. Keep it simple. Mainly eating protein and enough veggies to help balance and digest the protein. Think equal parts protein to veggies. Eat seasonal fruits in whole form instead of juices for the most part. Fruit is best eaten on an empty stomach. Carbs are best eaten separate from protein. Also water/fluids are best consumed separate from food. Give yourself about 30 minutes after drinking to eat (unless it's something light and watery like fruit), then wait about 2 hours after eating a meal to drink again (depends on how heavy the meal was, the idea is not to dilute stomach acid while digesting - work with the body)
  • To support the spleen, eat plenty of warm cooked foods and soups with ingredients like sweet potatoes, carrots, beets, spinach, pumpkin, millet, etc. Take your time to chew your food and relax while eating.

Qigong

Inner Smile - Nourishing the Organs


KIDNEYS


Energetics: deep wisdom, connection, serenity, trust, gentleness | fear, anxiety

Color: Deep blue

Sound: Tchwaay


  • Rub your palms together quickly to generate heat.
  • Place your palms over your kidneys, located on either side of the lower ribcage/the small of the back.
  • Take a moment to attune to the kidneys, bathing them with an inner smile of acknowledgment and appreciation. It helps to understand how they serve your body.
  • Imagine permeating your kidneys with a serene blue light - use your inner eye to connect with them. Follow your energy as it moves deeper into the kidneys and keep your awareness there.
  • Breathe in through your nose, taking in the essence of wisdom and tranquility, while channeling that feeling through your hands and into the kidneys. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the kidneys.
  • Exhale out the mouth making the "Tchwaay" sound, while releasing feelings of fear and worry.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

HEART


Energetics: compassion, kindness, patience, warmth | cruelty, callousness, spite

Color: Soft flame

Sound : Haaah


  • Rub your palms together quickly to generate heat.
  • Place your palms over your heart, located slightly to the left side of center sternum
  • Take a moment to attune to the heart, bathing it with an inner smile of acknowledgment and appreciation - attuning with the heartbeat.
  • Imagine permeating your heart with a soft flame - use your inner eye to connect. Follow your energy as it moves deeper into the heart and keep your awareness there.
  • Breathe in through your nose, taking in the essence of kindness, gratitude and compassion while channeling that feeling through your hands and into the heart. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the heart.
  • Exhale out the mouth making the "haaaah" sound, while releasing any feelings of cruelty, jealousy, spite, etc.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

LIVER


Energetics: growth, benevolence, expansion, generosity, full potential | anger, frustration, irritability

Color: Green

Sound : Tshoo


  • Rub your palms together quickly to generate heat.
  • Place your palms over your liver, located to the right side of lower rib cage
  • Take a moment to attune to the liver, bathing it with an inner smile of acknowledgment and appreciation.
  • Imagine permeating your liver with green light - use your inner eye to connect. Follow your energy as it moves deeper into the liver and keep your awareness there.
  • Breathe in through your nose, taking in the essence of benevolence, expansion, and generosity while channeling that feeling through your hands and into the liver. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the liver.
  • Exhale out the mouth making the "tshoo" sound, while releasing any feelings of anger, frustration and irritability.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

LUNGS

Energetics: Courage, confidence, healthy sense of pride | Sadness, grief

Color: White Light

Sound : Sssss


  • Rub your palms together quickly to generate heat.
  • Place your palms over your lungs, located to the both sides of the chest
  • Take a moment to attune to the lungs and your breathe, bathing them with an inner smile of acknowledgment and appreciation.
  • Imagine permeating your lungs with pure white light - use your inner eye to connect. Follow your energy as it moves deeper into the lungs and keep your awareness there.
  • Breathe in through your nose, taking in the essence of courage and confidence while channeling that feeling through your hands and into the lungs. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the lungs.
  • Exhale out the mouth making the "Ssss" sound, while releasing any feelings of grief and sadness.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

SPLEEN


Energetics: Receptivity, relaxation (capacity to digest) | Anxiety, tension (looping thoughts)

Color: Gold / yellow

Sound : Huuuu


  • Rub your palms together quickly to generate heat.
  • Place your palms over your spleen, located to the left side of lower rib cage
  • Take a moment to attune to the spleen, bathing it with an inner smile of acknowledgment and appreciation.
  • Imagine permeating your spleen with golden yellow sunlight - use your inner eye to connect. Follow your energy as it moves deeper into the spleen and keep your awareness there.
  • Breathe in through your nose, taking in the essence of calm relaxation while channeling that feeling through your hands and into the spleen. After awhile the words don't matter so much, it's more about cultivating the essence of these words and flooding that energy into the spleen.
  • Exhale out the mouth making the "huuuu" sound, while releasing any feelings of anxiety and worry.
  • Maintain the inner smile for the whole practice.
  • Repeat a few cycles until you feel complete.

FULL INNER SMILE ORGAN MEDITATION

Spend a couple minutes with each organ. As you begin to deepen the inner smile practice, take it a step further and begin opening up communication with each organ. This is done from a space of intuitive reception and deep listening. The thinking mind can be set aside.
Ask each organ if there is anything it needs, remain open to non-logical input (images, sensations, visions, etc). Ask how you can better support it and if there is anything it wants to communicate with you. Be patient, it may take time to cultivate communication and this depth of relationship with your body.

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